How is it that something as essential and natural as feeding our children has become so difficult and fraught with problems?

It is so common to hear parents readily admit to caving into their toddler’s demands or control over food simply because they want them to eat something and not wake in the night hungry, or be grumpy later on.

There is of course the school of thought that: “If they don’t eat what’s on offer, they don’t get anything else, and they’re not going to starve.”… or there is the advice of my good friend Lucy Thomas who created healthy eating site, Mange Tout Kids, and was one of the big players on the ABC documentary Fast Food Baby. She’s worked wonders on introducing kids who have never eaten fruit or vegetables to actually eating and ENJOYING them!

Here are Lucy’s top 10 tips for getting your children excited about eating fruit and vegetables:

1. Prepare kids for what’s to come on their plate

Children are suspicious if they don’t know what they’re eating – even if they’ve been told how good green leafy greens are or citrus fruit is for them. Don’t surprise them with a new food, rather prepare them by chatting about what you are going to serve up to them before you actually do.

2. Introduce your child to raw veggies

A good way to explore vegetables your little one dislikes is to serve up raw. Many children do not enjoy the pungent smell of cauliflower, especially if overcooked, but small crunchy raw florets with hummus or a dip are delicious and very palatable.

3. Never ask your child to eat, try or taste anything

Get them to explore food by asking them to kiss, lick or crunch it instead. You are not tricking your child, merely asking them to engage with food in a more interesting way. If you ask your children who can crunch their celery the loudest they are more likely to bite it and see, than if you say “here try some celery it’s really good for you!”

4. Bring your child along for the food shop

Take them shopping with you and let them touch the produce in the fruit and veg section while explaining where it comes from. This will help develop an interest in food and how it makes it way from the farm to their plate.

5. Let them help you cook

Get a little messy with your kids in the kitchen and let them squash a tomato or squeeze an orange while you are cooking. This will make them feel involved in the food prep process and more intrigued to taste the end results.

6. Introduce new flavours early on

If you’re weaning your baby, a baby’s taste buds develop and change at an alarming rate and are most receptive between the ages of seven and 12 months. Keeping your baby’s first foods bland for too long can result in shocked reactions to stronger flavours and a more fussy palate down the track.

7. Get excited about fruit and veg

Excitement is contagious so be animated when biting into a crispy apple or a delicious side of veggies. If you are showing your kids that you enjoy the flavours and texture of what you are putting in your mouth, chances are they will be keen to also give it a go.

8. Use a fruit and veg reward chart

For children over three years introduce reward charts for enjoying five pieces of fruit or veg a day. For younger kids, you might want to make the reward immediate and slap a sticker on their reward chart whenever they eat a piece or fruit or a vegetable. You can download a free one here from Kidspot’s reward charts for kids.

9. Don’t force your child to eat a meal they don’t like

This will make them like it even less! Instead, take the time to talk about and explore the components of the meal away from the table.

10. Don’t be a fussy eater yourself

Always remember children and babies are great imitators so be mindful to set a good example with your own eating.

What are some of the tricks you pull out at dinner times when your kids are being fussy with their food?